Same weights as last week felt heavier due sore body :-)

My felt really sore, so I took a little bit more pause between the sets. Thereby this training session take 5 minutes longer than last week. This training I took the same weights, sets and reps as last week Wednesday. This training is meant for recovery, so I will be able to put some weights on the bar during my weekly ‘normal’ powerlifting training (which I do on Friday) Friday it will be my 2nd time to train at Spartacus. Last week it felt unusual. It is still hard for me to operate in a full group of people with a lot of interaction. So that is also a good training to get used to it again 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5Ă—8 40kg
Squats 2Ă—8 20kg 2Ă—8 50kg 2Ă—5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 120kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full & romanian)
Bench press 2Ă—8 20kg 2Ă—8 40kg 2Ă—5 60kg (warm-up sets)
3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle & 3 reps wide grip
4 th set with 75kg & 5th with 70kg.
Strechting cycle

90 minutes workout

Auteur: Wim Wamsteeker

Read more about under the section 'The philosophy'

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